XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds Of: – 10/8 Cal Ski Erg (2nd rnd AB) – 8 Scap Push-ups – 8 Air Squats to a WB – 8 Wall Ball Thrusters – 8 Scorpions – 8 Good Mornings Strength Back Squat (1×5@50% 1×5@60% 1×3 @70% 1×3 @80% 1×3+ @90%) *Based off …
XS CrossFit – General CrossFit Warm-up 3 Rounds NFT 22/16 Cal SKI 7/7 Cossack Squats 12 Goblet Squats 7/7 DB Push Press Weightlifting BACK RACK LUNGES (7 x 6 (3 per side; build)) Strength Standing Strict Press (Build to a heavy for the day) Accessory Work Split up as needed: 50 Dual DB Bent Over Row 70 DB Bulgarian Split Squats …
XS CrossFit – General CrossFit Warm-Up (No Measure) 22/16 Cal AAB (increase pace every round) 10 DB Bench Press 10 Box Step Ups (unweighted) *3 Rounds, Not for Time Weightlifting Back Squat (5×5 @ 75-80%) Strength Incline Bench Press (Record heaviest single) 5-4-3-2-1 Accessory Work (No Measure) Partition as Needed: 40 Back Ext. 30 Heavy Wall-Ball …
Announcements Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more! XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 1:00 Row or AB – 8 Scap Pull-ups – 8 Scap Push-ups – 8 Russian KB Swings – 8 BB Clea …
Announcements Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more! XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Row – 12 Ski Jumps – :30 Butcher Block Stretch – 8 PVC Good Mornings – 8 PVC Ov …
Announcements Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I definitely learned a lot and appreciate Bourbon more! XS CrossFit – Barbell Club Warm-Up (No Measure) 100m Farmers Carry – Increase weight each round 10 Empty Barbell Snatch Grip Strict Press (behind the neck) 10 KB Suitcase DL *3 …
Announcements We had 2 teams in a CrossFit competition on Saturday. Thanks to everyone that came to support the XS athletes. We ended up with 1st and 2nd place. Not a bad finish. If you’re interested in competing in CrossFit talk to a coach! Thank you to Merrick for running a fun Bourbon tasting last Friday evening. We had a nice turnout! I def …